September reset: healthy habits for women over 40 to boost energy naturally this autumn.

September often feels like a fresh start. As a kid, I always remember going back to school in September with a brand-new pencil case, fresh pens and pencils, everything feeling shiny and ready to go.

Fast-forward to adulthood, and September still carries that sense of renewal. A chance to refocus and realign.

But with the shift in routine and after a whirlwind summer of work, family time, travel, and social commitments, you might find yourself feeling frazzled rather than refreshed.

As we get straight back into the grind - September can be a opportunity to mindfully reset your energy, routines, and wellbeing.

But here’s the truth: a September reset doesn’t need to mean doing more. It’s about doing things differently - building supportive foundations that give you more energy, focus, and balance, without tipping into burnout.

Why women over 40 feel an energy dip after summer

When you hit September and your diary fills up again, it’s easy to notice that mid-afternoon slump creeping in. Maybe you’re:

• Reaching for coffee or snacks at 3pm.

• Struggling with brain fog in meetings.

• Feeling drained before the day is even done.

That’s your body telling you it needs a reset. But this doesn’t mean a restrictive detox or “all-or-nothing” health kick. Instead, think of September as the time to introduce simple, sustainable habits that support your energy.

👉 If you want a quick win, get my 3-day energy reset. It’s full of tiny, manageable habits designed to help you ditch brain fog and move through your day with more calm and clarity.

Boost autumn energy with seasonal foods

Nature knows best. September brings an abundance of nutrient-rich produce that supports immunity and energy, just when we need it most. Apples, tomatoes, and blackberries are rich in vitamin C to fight off “back-to-school” bugs. Root vegetables, nuts, and seeds help ground and nourish your body as the seasons shift.

Think:

• Warming soups and stews with carrots, parsnips, or sweet potatoes.

• Fibre-rich snacks like veggie sticks with hummus.

• Oats and seeds to stabilise blood sugar and keep energy steady.

It’s also Organic September, so making seasonal swaps not only fuels you — it supports the planet too.

💡 Try my healthier apple crumble recipe - made with fibre-rich apples, (leaving their skins to save time and keep the fibre factor), oats, and almonds for a nourishing twist. Perfect with Greek yogurt for an autumn dessert - or even breakfast.

Sleep tips for women over 40: recharge your creativity

Sleep is your secret weapon. It restores your energy, balances hormones, supports memory, and even sharpens creativity. But quality sleep can get trickier after 40 - especially if you’re juggling stress, hormones, or late-night screen time.

Simple tweaks can make all the difference:

• A set time for a hard stop on emails after work.

• A calming wind-down ritual with breathwork or reading.

• Blue light blocking glasses to reduce screen disruption to melatonin.

Good sleep is the foundation of better energy, mood and decision making.

I’ve just bought myself a pair of blue light blocking glasses to wear in the evenings during the hour or so before bed, now it’s getting darker. Not only does this help my melatonin production if I’m watching TV, but it also makes me much more aware of looking at my phone. With everything changed to a warm amber colour, it certainly makes scrolling on Vinted less appealing!!

Movement: Exercise for energy and enjoyment

You don’t need a “go hard” workout plan to reset. Even including a 10 minute brisk walk after lunch can help to balance blood sugar, ease stress, and lift your energy. Exercise is a great stress reliever, but approached in the wrong way can lead to burnout.

Reframing exercise to be something for you to enjoy rather than a punishment or a way to “undo” calories eaten, is essential. The latter is a one-way ticket to burnout (or boredom) city.

Focus on what you enjoy and build in movement that makes you smile. Or consider asking a friend if they want to join you with something. What better way to reconnect after being away over summer?

I have a client who loves going to bounce classes with a friend. What could be more fun than bouncing energetically on a mini trampoline with your bestie?!

How to balance career and wellbeing for women over 40

Low energy, cravings, or mood swings aren’t weaknesses - they’re signals. Just as you’d create a strategy for your career or business, your wellbeing deserves the same attention.

• Think meetings, but with yourself: Just as you’d never miss a client call, block “energy appointments” in your diary for a walk, stretch, or lunch away from your desk. Protect them like any other meeting.

• Hydrate strategically: Pair every coffee with a glass of water, or set reminders to refill your bottle three times across the workday. Small tweaks add up.

• Pause, don’t power through: When cravings or mood swings hit, take 2 minutes to breathe, check in with how you feel, and notice if it’s stress, tiredness, or true hunger driving it. Respond accordingly and make a plan, instead of reacting automatically.

• Set boundaries like KPIs: Just as you measure business outcomes, define wellbeing “metrics” that matter to you - maybe 7 hours of sleep, moving daily, or 3 alcohol-free days per week. Track progress without judgement.

Hydration, hormone-friendly foods, and stress management are small but powerful levers for more balanced energy. Instead of trying to do everything at once, focus on the habits that support both your work and home life. That’s how health becomes sustainable - and enjoyable.

Your September reset: small steps, big impact

Think of September as a time to pause, reset, and build momentum for the months ahead.

By choosing small, intentional habits - nourishing foods, restorative sleep, joyful movement, and moments of reflection - you’ll create the energy, balance, and clarity you need to thrive.

✨ Ready to start?

• Grab my free 3-day energy reset and kickstart your September with simple, energising habits.

• If you’re ready for deeper, lasting change, explore my RISE 40+ programme - a 12-week health coaching journey designed to help women over 40 reclaim their energy, balance hormones, and feel amazing in their skin.

Because this September, it’s not about doing more - it’s about doing what works for you.